Nutrition

Fuzion's Food Tips

Why is learning about nutrition important? 90% of Americans think they eat healthy [1], yet 33% of them are obese [2], and most of them are dying from inflammatory diseases that can be managed with wiser food selections [3]. Obviously, there are some serious misconceptions about what exactly health eating is. Dietary coaching is a $60 billion industry and there is so much information on this topic out there, that most people don’t know where to begin. At Fuzion Fitness, we believe in simplicity and dietary information that is based on reliable scientific research. We don’t believe in magic pills. We believe in healthy and realistic nutrition plans that help people reach their goals efficiently and safely.

So what do we suggest you eat? Well the short answer is: minimally processed lean meat or other protein sources, garden vegetables (especially greens), nuts, and seeds. The foods to limit or avoid are: candy, soda, processed meats, sugar, fruit, dairy, and starch.

How much should you eat? If you like simple, aim for a palm-sized portion of meat or other protein with a handful of nuts or seeds, and fill in the rest of the plate with garden veggies. If you want to get a little more technical, in a day you should aim for the following [4,5]:- 0.7-1.0 g of protein per pound of body weight (30% caloric load)- 0.9-1.3 g of carbohydrates per pound of body weight (40% caloric load)- 0.3-0.4 g of fat per pound of body weight (30% caloric load)

Note that 1g of protein or carbs is 4 calories, whereas 1g of fat is 9 calories. That is why the fat intake is less in weight than in protein even though the caloric load is the same. In terms of calories, this works out to approximately 9 to 13 calories per pound that you weigh.

Why these are the right types of foods and portions for you? Well, first off this is quite a bit more protein than most people intake. Protein is not just for active people. It consists of amino acid chains, many of which are essential in our diet. Also, ingesting approximately 30g of protein with each meal helps manage spike in insulin levels and food cravings throughout the day [6]. These types of foods also help manage inflammation levels.

What is inflammation? Inflammation is a necessary physiologic response to stimulate healing in response to acute injury. However, chronic inflammation, causes a change in the type of cells present at the inflammation site and is characterized by simultaneous destruction and healing of the tissue from the inflammatory process. Chronic inflammation has been linked to diabetes, obesity, osteoarthritis, hay fever, atherosclerosis, cardiovascular disease, and even cancer [7,8].We can minimize chronic inflammation by limiting inflammatory agents, such as sugar (found in soft drinks, candy, fruit, dairy, etc), omega-6 fatty acids (found in grape seed, cottonseed, safflower, corn, sunflower oils, and processed or feedlot raised meat), and transfats (found in deep fried foods, fast foods, commercial baked goods, hydrogenated oil, margarine, vegetable shortening, and processed or feedlot raised meat) [9]

What if I am vegetarian or vegan? You don’t need meat or dairy to maintain a healthy level or protein in your diet. There are tons of good whey or hemp protein powders or bars available at nutrition outlets.

Why is this different information from what it reads in the Canada Food Guide?There is very little scientific evidence supporting the recommended macronutrient levels in the Canad Food Guide. Modern research has shown that higher protein diets are better for mainlining lean muscle mass, decreasing body fat, and improving athletic performance [10].

Is this enough calories for an endurance athlete?In some cases, no. Endurance athletes are the exception. Dr. Barry Sears, who developed the zone diet suggests a higher fat intake for endurance athletes [10].